Also known as belly fat or muffin top, spare tyre is nothing but excess abdominal fat. The belly area is anyway difficult to reduce and it gets a lot tougher when you have spare tyres.
This fat is around the midsection and usually happens when we don't keep a check on our calorie intake. However, that's not all, sitting all day, doing no activity at all can also contribute to the development of these spare tyres.
It is important to get rid of this fat not just to look good but to stay healthy as well. We talked to fitness expert, Meenakshi Mohanty and asked her to share a few tips which can help one reduce the spare tyre fat. Read on.
Move Through The Day
So many of us have desk jobs that involve sitting for hours. An easy way to burn the calories we intake throughout the day is getting up and moving around in between work. Take a simple walk around every hour or get up and get your water. You can get a device like a smartwatch that can help you track your steps through the day.
Cardiovascular exercises help in burning calories quickly and reduce the excess fat on the body. Cardio can help you slim down the abdominal fat. Other than doing cardio, doing activities like an aerobic workout routine, brisk walking or swimming too can help you lose fat.
Focus On Healthy Eating
If trying to lose the spare tyre fat, your diet plays a key role. First things first, the expert suggested completely removing sugar from the diet. There is added sugar in most processed foods and beverages including sports drinks, sodas, cookies, candies among others. Consuming these can make you add more fat to your body, especially the belly area.
Include foods like avocados, olive oil, nuts, seeds, and fatty fish in your diet. They are high in healthy fats and calories but having them in a moderate amount can help you lose weight quickly. Foods like beans, nuts, oats, vegetables, and fruits are high in fiber which keeps you full for longer as they digest slowly. (food to avoid for weight loss)
Try HIIT Workouts
HIIT or high-intensity interval training is an effective workout for losing body fat. HIIT workouts include intense exercise which is followed by a short period. This workout helps in burning a lot of calories in a short period of time. It is great for those who don't have long hours to spend at the gym. As the intensity of the workout is high, it helps in increasing the metabolic rate of the body which further helps in weight loss.
Sleep Well And Stay Hydrated
It is important to get enough sleep as lack of sleep can increase the cortisol levels in the body, which can lead to weight gain. Not getting enough sleep can lead to diabetes and obesity. Having 7-8 hours of uninterrupted sleep to prevent gaining weight.
Also, it is important to hydrate your body properly. Instead of sugary beverages, hydrate with regular water or detox drinks.
Do Weight Training
Adding weight training to your workout routine can be beneficial. While cardio helps you burn calories during a workout, weight training helps the body build lean muscle and burn more calories. Combining weight training and cardio can be very effective in burning belly fat.
Many people do not know that stress can have a negative impact on both your mental and physical health, and can even lead to belly fat gain. It increases cortisol levels in the body, which can lead to weight gain. Focus on activities like yoga and meditation which can help reduce stress and prevent belly fat.
We hope this guide helps you get rid of the spare tyres. For more such expert tips on fitness, stay tuned!